Beeschnuts Strength Training Log

April 11: zone 2
April 12: zone 2

April 13; upper

Shoulder/lat thing is better but not 100%. Was able to do rows today but still not attempting any vertical pulls. Felt a minor impingement on db incline warmups but it felt better each set as a warmed up and got some blood flow. 90s still felt really heavy today between the injury and some weight loss

Db incline:
90x7
85x8

Chest supported db row:
90x10, 9

Pec fly;
195x10, 8

Neutral grip machine row:
180x10, 8

Dip press:
3p +5x11, 9

Preacher curl machine:
105x12, 10

Lateral raise

April 14: lower

Heel elevated SM squat:
285x8, 7

SL landmine RDL:
95x10, 8

SL leg press:
2.75p x10, 9

SL standing leg curl:
140x9

Had to stop second set bc I had pain near the bottom of my right hamstring. It felt tight in that spot after RDLs Tuesday and seemed to aggravate it on the leg curls

Machine crunch
Stairs

April 15: pickleball

Was able to play without aggravating my hamstring injury and but could feel it at tines. Still very tight/sore, won’t do RDLs or leg curls tomorrow.

April 16: upper

Machine chest press:
190x9, 7

HS row, neutral grip:
2.5p x10, 9

HS shoulder press:
2p x10, 9

Single arm cable row:
70x10, 9

Db incline skullcrushers:
40x10, 9

Hammer curl w/elbow support:
40x10, 9

Cable lateral raise

April 17: lower

Leg ext:
260x10, 9

Light leg curls

No pain on these but didn’t do anything hard. Just wanted to get some blood flow in the hams

DB Split squats:
100s x9

Hip thrust:
4px10x2

Adductor
Cable crunch
Stairs

April 18: zone 2
April 19: zone 2

April 20: upper

BW 191. Down 9 lbs on the most recent cut.

Db chest press:
95s x10, 8

Assisted pullup machine

First time trying a vertical pull since injuring my lat. it went ok, no pain but was also pretty easy/light

Incline cable chest press:
100x11, 10

Did these bc someone was on the SM

Cable row:
170x12, 10

Seated db curl:
35x12, 10

Single arm pushdowns:
70x12, 10

Reverse curl
Facepulls

April 21: lower

Sleep was awful last night. Still went and lifted but lowered the weight on everything

SM Bulgarian SS:
185x6
155x10

Seated leg curl;
245x10, 8

Hack squat:
3p x16, 12

SL hip thrust:
2p x10, 8

Machine crunch
Stairs

April 22: pickleball

April 23: upper

Machine chest press:
190x8, 7

Lever row:
3p x9, 8

Machine shoulder press:
190x8, 7

Chest supported single arm pull-down:
150x12, 10

Incline tricep pressdowns:
150x11, 9

Preacher curl:
3p +10 x10, 8

Machine lateral raise
Farmers carry

April 24: lower

SM RDL:
275x10

First time doing RDL since tweaking hamstring. Went fine, no setbacks

Leg ext:
260x10, 9

Back ext:
170x12
85x12

Could feel that spot on my hamstring a little on the first set. So just used one db the second set to be safe

Leg press:
6.5p x12, 10

Hanging leg raise

April 25: zone 2
April 26: interval run

April 27: upper

Still dealing with the weird lat/shoulder injury but training around it

Incline db press:
85x10, 8

Chest supported db row:
90x10, 9

Pec fly:
195x10, 8

Machine row:
185x7
170x10

Tricep ext machine:
100x10x2

Preacher curl machine
110x10, 8

Machine lateral raise

April 28: lower

Heel elevated SM squat:
285x10, 7

SL landmine RDL:
90x10, 8

SL leg press:
3p x9, 8

Unilateral standing leg curl:
90x12, 10

Went light on these, this was the everywhere I aggravated my hamstring 2 weeks ago

Machine crunch

April 29: pickleball

April 30: upper

Machine chest press:
180x10, 8

HS row, neutral grip:
2.5p x10, 8

Close grip cable press:
80x10
90x10

Tried this instead of HS shoulder press since my left shoulder/lat is still messed up. Was not crazy about it

One arm cable row:
70x10, 9

Incline tricep pressdowns
150x10, 9

Db hammer curls, elbow supported:
40x10, 8

May 1: lower

SM RDL:
295x10, 8

Leg ext:
260x10, 9

Prone leg curl:
130x10, 8

Db split squat:
100s x8

Cable crunch
Stairs

May 2: zone 3
May 3: interval run

May 4: upper

Pretty disappointing session. Still getting a posterior shoulder impingement in my left shoulder on presses and have the upper lat injury. Prob need to take a break from any presses or pulls for a little. If i do upper body at all Thursday, it will prob just be an arm workout

Machine chest press
Facepulls
Db incline press
Y raise
Pec fly
Kelso shrug
Preacher curl
Rope pressdowns
Db front raise

May 5: lower

SM Bulgarian SS:
165x8x2

Seated leg curl:
245x10, 8

Hack squat:
3.5p x14, 12

Hip thrust:
4p x10x2

Hanging leg raise
Stairs

May 6: pickleball

Getting some dry needling done on my lat/shoulder this Friday

May 7: arms

Didn’t do any pressing or pulls today to rest my lat/shoulder and just did arms for 45 min like I was in high school. Have dry needling tomorrow and will see how it feels next week

Db hammer curl:
40x11, 9

V bar pressdowns:
150x15, 12

Preacher curl:
3p x10, 10

Elbows out tri ext:
40x10, 10

Cable curl:
110x10, 10

Reverse grip single arm pushdowns:
50x10, 10

Mar 8: lower

Debt do RDLs since I had the dry needling done and that area was sore

Seated leg curl:
245x11, 9

Leg ext:
260x10, 9

Back ext:
90x15x2

Machine leg press (plate loaded was in use)
300x12x2

Adductor
Core

Zone 2 cardio both weekend days

Shoulder/lat felt a little better today. Not sure if it’s the dry needling or extra rest. Also started a heat pad daily. Still not 100% but less of an impingement on presses and no pain on rows. The real test will be overhead movements (both push and pull). Went light on everything today and slow eccentric

Machine chest press:
160x10, 10

Lever row:
2.5p x10, 10

Pec fly:
170x12, 10

Cable row:
170x10, 10

Incline db curl:
35x10, 9

Rope pressdowns:
120x12, 10

Machine lateral raise

May 12: lower

Heel elevated SM squat:
295x8, 6

SL landmine RDL:
95x8,7

SL leg press:
3p x9, 8

Prone leg curl:
130x9
120x10

Decline sit-up
Stairs

May13: pickle ball

May 14: upper

Machine chest press:
165x10, 8

Lever row:
120x10, 9

Machine shoulder press:
180x8
170x10

Chest supported single arm pull-down:
140x12, 10

Preacher curl:
3p x11, 9

Incline tricep pressdowns:
140x11, 10

May 15: lower

SM RDL:
315x10

Leg ext:
260x10, 9

Seated leg curl;
245x10, 8

Walking lunges:
62s x10, 10

Cable crunch
Stairs

May 16: zone 2
May 17: interval run

May 18: upper

Machine chest press:
165x10, 8

Lever row:
2.75p x9, 8

Pec fly
180x10, 8

Cable row:
170x11, 10

Standing db hammer curl
40x12, 10

Tate press
40x14, 12

Y raise

May 19: lower

SM bulgarian SS:
165x10, 8

Back ext:
150x12, 10

Hack squat:
4p x11, 9

Hip thrust:
4.5p x12 10

Adductor
Hanging leg raise

May 20: pickleball

May 21: arms

Just did arms to give my lat/shoulder more rest

Db hammer curl
Rope pressdowns
Preacher curl
Tate press
Incline db curl
Crossbody single arm pressdowns
Farmers carry

May 22: lower

Seated leg curl:
245x10, 8

Leg ext:
260x10, 9

SM RDL:
325x10

Leg press:
6.5p x12, 10

May 23: zone 2
May 24: zone 2

May 25: upper

Machine chest press:
170x9, 8

Lever row:
2.5p x12, 10

Pec fly:
180x10, 9

Cable row:
170x12, 10

Rope pressdowns
Preacher curl

May 26: lower

Was tired today and didn’t feel like working out but did anyway. Squats were pretty rough

Heel heated SM squats
295x6, 5

SL landmine RDL:
90x10, 8

SL leg press:
2.5p x10, 9

Prone leg curl:
130x10, 8

Decline sit-up
Stairs

May 27: pickleball

May 28: upper

Low incline db press:
80x10x2

Still getting posterior shoulder impingement but it’s not too bad. Going with a slower eccentric on these

Chest supported db row:
80x12, 10

Machine shoulder press:
170x11, 9

Machine row:
160x12, 10

Seated db curl:
35x12, 10

Single arm pushdowns
70x10, 9

Machine lateral raise

May 29: interval run

May 30:

Leg ext
260x11, 9

Seated leg curl:
245x11, 9

Walking lunge:
70s x9, 8

Back ext:
150x15, 13

Adductor
Cable crunch

May 31: upper

Machine chest press:
170x10, 9

Lever row:
2.75p x10, 9

Pec fly:
180x10, 8

Cable row:
170x12, 10

Preacher curl:
3p x11, 10

Tate press:
40x13, 12

Y raises
Farmers carry